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Here is information about the various sources of carbohydrates. Check out carbohydrates food list.

Sources of Carbohydrates

Carbohydrate maintains the functional activity of the cells, apart from supplying the energy needed for the functioning of the human body. It is one of the major constituents of a healthy and balanced diet. Carbohydrate is either dominant nutrient in the food stuffs, or found in minimal quantity. It is vital to know the amount of carbohydrate present in the food, especially when you are following a particular diet plan. Unlike protein and vitamins, carbohydrate is not an essential nutrient. Human body can derive and retain all its energy just from protein and fat, which is one of the reasons one should follow a low carb diet for a healthy lifestyle. However, carbs are needed for physical activities and for proper organ function. They are instrumental in extracting energy from fat and storing them for future utilization. They retain the energy as when required and make sure that the body has enough energy reserve. Given below is a list of foods that are rich sources of carbohydrate as well as those with only traces of the nutrient.

Carbohydrate Food Sources

High Carbohydrate Food Carbohydrate Content (in grams)
Jowar 72.6
Ragi 72
Rice (raw) 78.2
Whole Wheat Flour 69.4
Whole Bengal Gram 60.9
Green Gram 59.9
Kidney Beans 60.6
Arrow Root Flour 83.1
Apricot (dry) 73.4
Dry Dates 75.8
Honey 79.5
Jaggery 95

Low Carbohydrate Food Carbohydrate Content (in grams)
Spinach 2.9
Bottle Gourd 2.5
Cucumber 2.5
Snake Gourd 3.3
Figs 7.6
Sweet Lime 9.3
Strawberry 9.8
Cow's Milk 4.4
Butter Milk 0.5
Cauliflower 4
Ladies Finger 6.4
Tomato (green) 3.6
Melon 3.5
Fish 2
Curd 3
Beet Root 8.8

Bananas
By far, one of easiest and simplest source of calories; bananas are powerhouses of rich proteins and nutrients and are essential for maintaining the balance of sugars in the human system. They are rich in fast-acting carbs and are highly recommended for people who are into intense physical activities, such as sports. They speed up muscle recovery and therefore, a banana after a course of physical activity (with some other protein) can prove to be extremely beneficial.

Whole Grains
Cereals, oats, pasta or whole grain breads are rich in fiber as well as carbohydrates and have low sugar content. They have a fair amount of dietary fiber; the good kinds of carbs, which support your heart and are also good for digestion. Whole grains are a lot healthier than processed grains as they retain all their nutrients (which also includes carbs) that processing otherwise removes.

Yogurt With Less Fat
Normal milk products are generally rich in fat and are definitely not recommended for people who want to lose weight. Any milk product with less fat content is advisable. Among all dairy products, yogurt has the least fat content and nowadays, fat-free or low-fat yogurt is also available. Low fat yogurt is also a good source of carbohydrates which can be consumed without worrying about the fat concentration. However, if you are diet conscious, avoid having low fat yogurt which have added flavoring or fruits in them as it will only add to the sugar content.

Starch Rich Vegetables
Peas, potatoes, corn, legumes and sweet potatoes are common vegetables which are high in carbs but are equally rich in starch. The consumption of such vegetables must be limited as too much starch is unhealthy. However, leafy vegetables such as cabbage and lettuce should be included in the diet as they are rich in vitamins and other micro/macro nutrients essential for the body.

Healthy Energy Bars
For people who work out a lot, energy bars which are high in carbs, adequate in protein, and low in fat and fiber are recommended. It is advised to consume one bar before and after vigorous work-out sessions for adequate energy restoration.

Brown Rice
The carbohydrates present in brown rice are abundant, provide long-lasting energy and reduce the fat storage. Brown rice is considered healthier than white rice because of the limited starch concentration and the addition of more fiber, vitamins and mineral content.

Fruits & Berries
All fruits contain natural sugar known as ‘fructose’ which is a good source of carbohydrates. Strawberries, blueberries and other berries are abundant in vitamins, minerals and phytonutrients that promote fitness and are also a nutritious source of essential carbohydrates. To maintain good health, regular consumption of fruits is recommended. Also, fresh fruit consumption is much better than fruit juices as the dietary fiber content is more in fruits and the starch is less. Dietary fiber is a type of carbohydrate which enhances the proper functioning of the digestive system and also retains the energy of the body.

Milk
A cup of plain (unflavored) milk comprises of 11 to 12 grams of carbohydrate in the form of milk sugar, or lactose and is a very important source of dietary fiber.

All the above food products are nutritious in their own manner, which suggests that a healthy diet must comprise of almost all the foods mentioned above in proper quantities, in order to stay hale and hearty.